Fit-Foodie Moussaka

Fit-Foodie Moussaka

A scrumptious, layered, baked casserole of deliciousness. Made this way, it has less than half the calories, and double the flavour!

Serves 6-8

Ingredients:

For the meat sauce:

Olive oil spray*
500g chicken mince
1 large onion
3-4 garlic cloves
4 tomatoes
125 g chopped fresh mushrooms
Half a box of tomato puree
1 tablespoon flour
Half a cup chopped red yellow or green peppers
Dried herbs
Salt
Pepper
Nutritional yeast or organic stock powder

For the Potato and Brinjal Layers:

Potato mashed and seasoned with herbs, salt pepper and nutmeg.
2 Brinjals sliced lengthwise into 1/2 cm slices and grilled till pliable.

For the Topping:

3/4 cup GreekYoghurt
1 tbs cornflour
Two whole eggs
Cheese 1 tablespoon grated + 1/2 tablespoon

Method:

For the meat sauce:

In a solid wide pan, heat a little olive oil. Add the chicken mince, and brown it thoroughly.

Add chopped onions, peppers and garlic, and continue to saute till the onions get slightly golden. Add flour and stir and fold till the raw smell of the flour is gone.

Chop or blend the tomatoes, add to the mixture, along with the tomato puree. Stir well.

Add finely chopped mushrooms, herbs, pepper and stock or yeast. Add about a cup of water and allow to simmer till the sauce thickens.

Taste for salt and season accordingly. Set this sauce aside to cool.

For the brinjal layer:

Slice brinjal and sprinkle liberally on both sides with salt. Allow the salted brinjal to sit for 30 min minimum. Rinse off the salt and pat dry.

Spray a pan with olive oil and grill the slices on a high heat till they soften and get some colour. Set a aside to cool.

For the potato:

Boil and mash about 3 large potatoes. grate into a pot while still warm. Add a splash of milk and olive oil (butter if you want to make it a bit richer). Season well with salt pepper herbs and a bit of grated nutmeg. (you should spoon this into a piping bag to make it easier to layer – I didn’t, and I barely survived the experience – if you dont have one, you may have to make the mixture looser with boiling water or more milk to make it more spreadable)

For the gratin layer:

Whisk the yoghurt till smooth. crack in 2 eggs, and 1/2 tablespoon of cheese.

Now for the layering!!!

Place a thin layer of the sauce at the bottom of a 10 by 12 inch baking tray.

Place a single layer of grilled brinjal over it,

Top with a layer of meat sauce.

Top with a layer of potato mash.

Last more layer of brinjal

last layer of sauce

Last layer of potato

Animation makes the layering look super-fascinating, no?

Pour the gratin mixture over the potato and make sure its spread evenly.

Top with the balance cheese.

Pop the whole thing into the oven at 160 degrees for about 50 min.

You can place under the grill to brown the creese on top for a futher 2-3 minutes if desired.

Thats it!!!

Notes:

  • This recipe freezes beautifully, so if you want to double the recipe or bake it in smaller portions feel free.
  • The chicken mince can be replaced with soya mince for a vegetarian option.
  • The original recipe is made with either beef or lamb – not really heart healthy. The chicken is a much leaner option, Maybe turkey mince could work too. If you try it, leave me a comment with your feedback!
  • Bechamel sauce is pretty rich, buttery and calorie heavy. I’ve replaced it with yoghurt for a yum, custardy topping which ups the good fat and protein content as well. In case you want to eliminate the eggs, simply increase the cornflour by an additional 2 tablespoons. You could also use three whites instead of the whole eggs if you so desire.
  • Stock can be liquid, stock cubes (two for this quantity), or can be eliminated altogether. It does add a lovely umami flavour, so try to add it in.
  • This dish is perfect with a traditional Greek Salad. Click the link for the recipe.
  • One portion is a 3″ by 3″ square.

Losing weight is hard work – without having to suffer or starve as well. Would you believe that this beautiful looking dish is packed full of vitamins and goodness, and has only a quarter of the calories?

I will try to post as many recipes as i can that are fun, delicious and weight – loss friendly. This way, you can beat the bulge, yet INDULGE!

Love and light..

SUPRITI SINGH

Weight Management Specialist

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